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Keto diet - pros and cons

R

Robert Henderson

Active Member
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I've read a lot of articles about it that said low carb diets could help enhance blood sugar management in people with type 2 diabetes while also improving levels of triglycerides and HDL (good) cholesterol; that the ketogenic diet could reduce insulin resistance.
However, depending on the protein-rich foods that you choose, the keto diet and many other low carb diets can be high in saturated fat. It can also be challenging to get enough fiber while following the keto diet. For this reason, it’s important to eat plenty of low carb foods that are rich in fiber, including nuts, seeds, and leafy greens.
I'm sure more research is needed to learn about the long-term benefits and risks of the keto diet and other low carb approaches to eating.
What do you think about it?
 
Personally I do much better with virtually zero fibre, but each to their own. My experience is not universal so I think people should just find what works best for them.

Other benefits I’ve found from whole-food ketogenic eating are an improved ability to tan safely without sunscreen, and no need for underarm deodorant. The deodorant thing came about mostly after going keto carnivore and removing all plants.
 
Robert Henderson said:
However, depending on the protein-rich foods that you choose, the keto diet and many other low carb diets can be high in saturated fat.
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All my lipid levels have greatly improved, according to my endo. What is it exactly that saturated fats do wrong, as obviously it isn't doing anything adverse to my cholesterol?
I'm not keto, by the way, only low carb.
 
It’s probably worth noting that ketosis is a metabolic pathway, not a menu. The diet used to achieve and maintain it is quite another matter. It’s possible to be in dietary ketosis while eating absolute garbage.
 
The keto diet worked for me; hbA1c from 104 to 29 in 6 months. Cholesterol is good. Blood pressure has stayed the same, so now looking at doing some Hiit and more walking.
 
Cons include lack of options eating out.
 
I have found that when I stick to my keto/low carb diet my morning blood sugar is between 5 and 6 and my Habc1 results are very good. My weight either reduces or stays the same. I rarely fall asleep when watching tv. When I fall off the wagon and eat carbs then the opposite to these happen. I gain weight, my morning blood sugar is high and I generally don’t feel as good.
 
Yes, everyone is different, and what works for one person may not work at all for another.
Yesterday I found an interesting article about different types of diets, including the keto diet https://www.healthline.com/health/type-2-diabetes/best-meal-plans
I've highlighted a bunch of useful information there. If you're interested in that kind of thing, you can read it.
 
I flicked through and read eat fruit...and use canola oil and stopped bothering to read further. Not things I would recommend.
 
I know what you mean. I have a similar situation. No matter what I eat, I don't seem to gain weight, but I feel really bad when I go off my diet.
 
Robert Henderson said:
while also improving levels of triglycerides and HDL (good) cholesterol;
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Robert Henderson said:
the keto diet and many other low carb diets can be high in saturated fat
Click to expand...

most times you see saturated fat lists as a negative it’s because of cholesterol, which you identify is not a concern in reality.

I’m another who’s cholesterol panel improved across the board after an increase in saturated fats but a big decrease in carbs.

Most of these articles focus on avoidable (electrolytes being the most common) or temporary issues (eg keto breath). I even saw one this week listing weight loss as a problem. That’s not the case for most but it is avoidable if you don’t want to lose. A decent amount of research or the support of knowledgeable people already succeeding on it can make the world of difference.
 
Pro - weight loss
Con - wardrobe malfunction due to weight loss ...
 
Oh - yes, I forgot that - each year when the seasons change I bring out the clothes I was wearing before the last change, and find I need to either alter or renew a lot of them. Not really a negative, but I am now always choosing styles and designs which are going to make that easier.
 
I also think you should first do a lot of research and study this subject well or ask for advice from knowledgeable people not to cause any unforeseen situations.
 
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